Body Sculpting with Kettlebells for Men

183 Pages·2014·7.85 MB·English

by  Roger Hall

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Body Sculpting with Kettlebells for Men
Text copyright © 2013 Roger Hall
Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN: 978-1-57826-478-0
eBook ISBN: 978-1-57826-479-7
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by
any means, electronic or otherwise, without written permission from the publisher.
Cover and interior design by Nick Macagnone
Photography by Catarina Astrom
Special thanks to New Balance for providing clothing and footwear for our models. Visit www.newbalance.com for more
information.
v3.1
Contents
Cover
Title Page
Copyright
Foreword
Welcome to Kettlebells
Choosing Kettlebells for a Home Gym
Getting Started
Nutritional Basics
The Exercises
Joint Mobility and Warm-Up Exercises
Body Weight and Core Movements
Dead Lifts, Swings, and Swing Variations
Squats and Squat Variations
Cleans and Clean Variations
Overhead Movements
Lunges and Lunge Variations
Carry Variations
The Workouts
Important Workout Terms
Beginner Workout
Intermediate Workout
Advanced Workout
Time-Crunched Workouts
Heavy and Odd Object Training
Important Kettlebell Terms
Top Ten Frequently Asked Questions
Closing Remarks
Resources
About the Author

Foreword
Unlike traditional dumbbells, the true power of the kettlebell lies in its unique shape.
Because the kettlebell’s center of mass is extended beyond the hand, more muscle groups
are utilized in the swinging and movement of a kettlebell as opposed to the lifting of
dumbbells, thus producing a much more e(cid:643)ective workout. For this reason, the kettlebell
has attracted attention from (cid:633)tness professionals and is being increasingly adapted for
the general public.
For the (cid:633)rst time ever, Body Sculpting with Kettlebells for Men gives readers a
comprehensive guide to using this unique (cid:633)tness tool, complete with workouts for all
(cid:633)tness levels. Simple to learn, easy to use and with a ton of bene(cid:633)ts, Body Sculpting with
Kettlebells for Men provides the perfect core or supplement to your existing workout and
body sculpting routine.
Utilizing the unique and proven bene(cid:633)ts of kettlebells, Body Sculpting with Kettlebells
for Men provides instructions, exercises, and routines perfect for gaining strength,
packing on muscle, and burning body fat.
Kettlebells are quickly growing in popularity, both among (cid:633)tness professionals and
the general public for overall body sculpting work. With a small investment in the
kettlebells equipment, the workouts can be done at home. Body Sculpting with Kettlebells
for Men includes detailed exercises for beginners to advanced exercisers including
workouts for building muscle mass, toning, and increasing cardio fitness.
Kettlebells are a surprisingly simple and incredibly e(cid:643)ective tool for a full-body
workout like you’ve never seen before.
Body Sculpting with Kettlebells for Men takes this amazing potential and turns it into
results, with pinpointed exercise routines and disciplined strength building workouts to
maximize the benefits of your body sculpting program.
James Villepigue, CSCS, and Hugo Rivera, CFT, SPN
Co-Authors, The Body Sculpting Bible series

If you are reading this book right now, you are most likely looking to
make a change to your workout. This may be your first step toward
jumping into a regular exercise routine.
You may already be in the habit of working out and understand the importance of
exercise, but are now interested in ramping up your fitness state. Or you may be looking
to add kettlebells to your current weightlifting program to take your workout to a whole
new level. That’s the beauty of kettlebells training: kettlebells can be used to strengthen
and enhance your body, regardless of your age, size, or (cid:633)tness level. Whatever your
(cid:633)tness goals may be, training with kettlebells can help you get there and achieve those
goals faster.
For the most part, the (cid:633)tness industry has taught people to isolate and train their
muscles separately. Most traditional weight training workouts that use dumbbells, free
weights, or machines focus in on just one or two muscle groups at a time. The dynamic
movements of kettlebell training changes this by promoting the use of three-dimensional
movements that simultaneously work muscles throughout your entire body and train
both strength and cardio endurance at the same time.
Unlike traditional gym workouts, kettlebells are dynamic and e(cid:637)cient. They target
almost every aspect of (cid:633)tness, including strength, agility, balance, and endurance.
Instead of spending an hour and a half in the gym training only a few muscle groups
per day, it is possible to get a full body kettlebell workout that will leave you gasping
for air and totally exhausted in less than 10 minutes. Body Sculpting with Kettlebells for
Men has done the hard work for you and created multiple levels of (cid:633)tness programming
that will give you an intense, e(cid:637)cient, and body strengthening workout at any level.
Now let’s get down to business.
Unlike traditional gym workouts, kettlebells are dynamic and efficient.
What Are Kettlebells?
A kettlebell is a round, cast iron or steel weight that resembles a cannon ball with a
handle. Unlike traditional dumbbells and most other resistance exercise tools, the weight
of a kettlebell is distributed beyond the center of your hand while being used. The round
shape and handle allow you to take your movements to another dimension that isn’t
possible with dumbbells and free-weights. Kettlebells can be rotated, pushed, pulled, and
swung. Due to the design of the kettlebell and the uneven distribution of weight, your
body will be working to stabilize and counterbalance during your entire routine, so your
core will be getting a killer workout as well.
The weights of kettlebells generally range from about 9 pounds to 106 pounds. You
will notice that there is less of a need to continually add more kettlebell weights in small
increments like is necessary with dumbbells and free-weights. Kettlebell training
methodology makes it possible for you to safely make larger leaps between sizes and to
continue using the lighter weights by incorporating more challenging exercises with
them even after you have graduated to heavier kettlebells for some of your other moves.
The History of Kettlebells
The origin of kettlebells is a matter of some speculation, but there is evidence from
archaeological records to indicate their use all the way back in Ancient Greece and
Rome. By the 18th century, kettlebells had made their way into Russia where,
interestingly enough, they were (cid:633)rst introduced for use in commerce not athletics. The
kettlebell—referred to as a girya in Russian—was used by merchants and vendors as a
scale weight to measure grains and other goods in the markets.
Over time, vendors and farmers started lifting, swinging, and tossing the kettlebells to
demonstrate their strength and attract attention to their goods when they were at
festivals. Those impromptu moves slowly graduated from showing o(cid:643) to rehearsed
displays of more technical and skilled lifts. Kettlebell lifting and juggling
demonstrations became common additions to festivals, fairs, and circuses.
Kettlebells as Sport in the United States
The traditional Russian kettlebell (giri) sport, called Girevoy Sport (GV), has now
also been embraced by American athletes and (cid:633)tness bu(cid:643)s around the world.
National kettlebell teams currently exist in the Unites States, as well as in Russia,
Australia, Croatia, Italy, Denmark, Finland, Ireland, and Slovenia.
In 2003, the United States Girevoy Sport Federation (USGSF) was founded by
Dmitri Sataev. The USGSF has helped popularize the traditional Russian Girevoy
Sport as well as the use of kettlebells as strength and conditioning tools. The USGSF
also works to develop top-notch Girevoy Sport athletes to represent America in
international competitions.
The present-day Girevoy Sport and kettlebell competitions are based on the
adoption and adaption of the rules from Russia’s Union of Sport Societies and
Organizations’ traditional kettlebell triathlon. The kettlebell triathlon was
comprised of the following movements: kettlebell press (with the left and right
hand), jerk of two kettlebells from the chest, and the one-handed kettlebell snatch.
The three main events found in a typical modern-day Girevoy Sports competition
00are:
• the jerk
• the long-cycle clean and jerk
• the snatch
The weights used in kettlebells competitions vary depending on the sex, age, and
weight divisions of the competitors. The nature of the events themselves is also a
factor in the amount of weight used.